Today's Orange Theory Workout Intel – Saturday 2/9/25 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed ESP workout combining push/all-out treadmill intervals with heavy unilateral strength work and drop sets on the rower/floor.
Here's the full breakdown for today's esp template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - Block 1
Goal: Increase Push Intensity
Three Rounds Of:
0:20 Push (Pw 8%+)
0:40 Base (Pw 1%-3%)
Bonus: 0:30 All Out (Pw 10%+)
1:30 Walk And Recovery
🏃 Treadmill - Block 2
Goal: Maintain All Out Intensity
Six Rounds Of:
0:20 Push (Pw 8%+)
0:40 All Out (Pw 10%+)
1:30 Walk And Recovery
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🏃 Treadmill - Block 3
Goal: Maintain All Out Intensity
Three Rounds Of:
0:20 All Out (Pw 10%+)
0:40 Walk And Recovery
Finisher: 0:30 All Out (Pw 10%+)
🚣 Rower / Floor - Block 1
Goal: Maintain Push Intensity On The Rower
Buy-In: 800m Push Row (Just Once)
Back-To-Back: Unilateral Reverse Drop Set
Db- Contralateral S/A Split Squat X 5 (Heavy)
Db- Contralateral S/A Split Squat X 5 (5-10lbs Heavier)
Complete Exercise On Left Side Then On Right Side - Rest
Low Plank With Alternating Knee Rise X10
Back-To-Back Reverse Drop Set
Db- Bench Close Grip Chest Press X 5 (Heavy)
Db- Bench Close Grip Chest Press X 5 (5-10lbs Heavier)
Rest
Clutch Curl To Alternating Torso Rotation X10
Repeat Until Time Is Called.
🏋️ Floor - Block 2
Back-To-Back Three Rounds Of:
Seated Lateral Raise X 0:20 Seconds
Seated Bicep Curl X 0:40 Seconds
Finisher: Seater Lateral Raise X0:30 Seconds
How Was This Workout?
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Things to Consider
These observations are AI-generated and are not medical or training advice. Always listen to your body and follow your coach's guidance. Consult a physician before starting any exercise program.
ESP days hit everything. A balanced cross-trainer keeps you comfortable across all stations.
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Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - Block 1 | 3:30 Minute |
| tread | Treadmill - Block 2 | 13:30 Minute |
| tread | Treadmill - Block 3 | 3:30 Minute |
| rower | Rower / Floor - Block 1 | 18:30 Minute |
| floor | Floor - Block 2 | 3:30 Minute |